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9. WHOLE GRAINS (QUINOA, BROWN RICE, OATS)
- Why: Provide complex carbohydrates that fuel joint repair and reduce inflammation.
- How to Use: Swap refined grains for whole grains in meals.
10. LEGUMES (LENTILS, CHICKPEAS, BLACK BEANS)
- Why: High in protein and amino acids necessary for collagen and cartilage repair.
- How to Use: Add to soups, salads, or stews.
Bonus Tips for Joint Health
- Stay Hydrated: Water is essential for keeping cartilage hydrated and pliable.
- Avoid Processed Foods: Limit sugar and refined carbs, which can exacerbate inflammation.
- Incorporate Turmeric: Add turmeric to your diet for its anti-inflammatory curcumin content.
Sample Daily Meal Plan for Cartilage Health
- Breakfast: Smoothie with spinach, berries, chia seeds, and almond milk.
- Lunch: Quinoa salad with kale, avocado, and grilled salmon.
- Snack: A handful of walnuts or an orange.
- Dinner: Bone broth soup with lentils, garlic, and broccoli.
Incorporating these nutrient-rich foods into your diet can help rebuild knee cartilage, reduce joint pain, and improve mobility. Combine these with regular exercise and joint-friendly habits for the best results!
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